Why Is Weight Loss or Excess Weight Gain Not Advisable During Pregnancy?
Though it is absolutely normal to gain healthy weight during pregnancy because of fetal growth and development, according to the information given by the American College of Gynecologists (ACOG), it is essential for women to not exceed more than 40 pounds when they are pregnant. Obesity during pregnancy can predispose the woman and the developing fetus to a wide range of complications such as higher rates of pre-eclampsia, preterm birth of the infant, macrosomia, birth defects or injuries, obstructive sleep apnea, or gestational diabetes. At the same time, it is also important to know that weight loss during pregnancy is also not a healthy option. Weight loss or other fad diets that have no scientific evidence should not be practiced during pregnancy as it will make a woman deprived of essential nutrients that sustain metabolism and fetal growth, as well as overall health. Several research studies and meta-analysis reports across the globe demonstrate that weight loss is not advisable during pregnancy and the focus of the pregnant mother should be on sustaining a healthy weight gain during the course of three trimesters and avoiding obesity. Sustaining a healthy weight can help to achieve successful maternal and fetal health.
What Is the Importance of Taking a Nutritious Diet During Pregnancy?
A balanced nutritious diet plays an important role alongside a well-executed exercise plan during pregnancy. This is because maternal health is linked directly to the baby's health. A woman should not only care for her systemic health but also meet the growing nutrition requirements needed over the course of three trimesters to sustain fetal and maternal health. Both are matters of great concern. A professional gynecologist or healthcare team can definitely assist and provide with the personalized advice that is best suited for a pregnant woman.
What Lifestyle and Dietary Tips to Be Followed During Pregnancy?
However, it is never too late to always get started with some healthy lifestyle tips that can ultimately help to have good health in the mother as well as in the baby's or fetal health. Have a look at these important tips suggested by global nutrition experts to follow during pregnancy.
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According to nutrition experts, it is good to consume a varied, diverse, and wholesome diet during pregnancy. This would include consuming an adequate amount of carbs, balancing fiber and daily protein intake, not overdosing on calories, and avoiding all over-sweetened or processed junk or refined calorific foods.
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If weight is a concern or those individuals who are already higher up on the BMI (Body Mass Index) scale prior to pregnancy should avoid getting obese. Obesity is one of the preliminary factors that can predispose a pregnant woman to the risk of developing later complications. It will pose a threat to both maternal and fetal development, such as pre-eclampsia. For such individuals, a registered dietician or nutritionist should advise regarding portion sizes, and watching portion control can in fact be one of the most useful tips in controlling a person from getting obese. It is important to stay satiated with the foods a woman takes from a diverse and nutrient-rich diet and at the same time avoid overconsumption or overdosing on calories. Extra calories from junk, processed, and refined foods can be avoided at all costs during pregnancy as this can certainly impact fetal health.
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Never skip meals. It is important to eat from time to time regularly to ensure that during pregnancy nutritional requirements are being met on a day-to-day basis. It can be started off by consuming foods rich in plant proteins like legumes, green beans, or cruciferous vegetables if a woman does not have any food allergies.
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Lean proteins such as chicken or fish, fresh meat, or seafood that are low in mercury content can be included in the daily diet if a woman is not following a vegan or vegetarian diet. It is essential to limit processed meats that can be detrimental to maternal health, such as commercial bacon, sausages, or hot dogs.
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Try consuming as much whole grains instead of refined grains. For example, the more a woman consumes whole-grain foods such as whole-grain wheat, quinoa, oats, and brown rice, one can gain more complex carbohydrates and resistant fiber that would be pro-digestive and boost cellular health and immunity. Nutrition experts often recommend limiting the overall consumption of white or refined grains.
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Try increasing veggie intake. For a healthy and satiating breakfast or for a nutritious and balanced lunch, it is always advisable to get healthy essential dietary fiber from a wide variety of vegetables, greens, or salads. Choose high-fiber fruits for morning breakfast and pair them with protein sources like apple and peanut butter or berries, apples, or pears alongside lean meats or eggs.
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Do physical activity or walking regularly. Prenatal exercises or pregnancy yoga can be done. It is generally recommended by nutrition experts and professional healthcare providers around the world as it can prevent unwanted complications like gestational diabetes, high blood pressure, or pre-eclampsia that are eventual results of a higher BMI and subsequently the complications associated with obesity.
Conclusion:
Following basic and healthy lifestyle tips without following a sedentary lifestyle, consuming a nutrient-rich satisfying diet with a good sleep schedule, adequate hydration and regular checkups with a professional healthcare provider is the smart way to have good maternal and fetal health during pregnancy. It is not a good idea to try either excess weight gain or even losing weight when a woman is pregnant. If a woman cuts back the important or essential food groups or calories, the body may get deprived of the nutrients that are required for continuing a healthy pregnancy. It is good to get personalized advice based on lifestyle and systemic health status from a registered healthcare provider like a dietician or nutritionist to plan or chart nutritious meals and snacks from time to time during this crucial phase of pregnancy. So, following advice given by the dietician will help a lot to have a healthy weight during pregnancy.
